CrossFit OwnIt – CrossFit Weightlifting Front rack box step ups (Establish a new 10RM each leg) Last week of box step up program Metcon Metcon (Time) 2 Rounds for time 800m Run 25 Pull-ups 50 Push-ups 75 Air squatsRead More
CrossFit OwnIt – CrossFit Weightlifting Every 90 seconds x 10 sets (*Build to a tough/moderate complex. Start @ 60%) 1 Snatch from power position + 1 snatch from below the knee + 1 snatch from below the knee Weightlifting Snatch grip RDL (5×5 @ 100% of 1RM snatch) Metcon Metcon (Time) 2 rounds 200m OH...Read More
CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 10 rounds at each before moving on of 20 seconds on/10 seconds off Cal Bike T2B Cal Row DU FR KB holdRead More
CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×10 @ 60%) Metcon Metcon (Time) For time 40 Alt DB snatch (50/35) 40 DB FR lunges (50/35) 40 Hang DB clean & jerk (50/35)Read More
CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 Minute EMOM) 3 Touch & Go power cleans @ 75% of 1RM Metcon Metcon (AMRAP – Reps) 15 min AMRAP Partner WOD (you go I go) 5-10-15-20…. Lateral burpees over the bar Calorie row or bikeRead More
CrossFit OwnIt – CrossFit Weightlifting Every 9 seconds x 10 sets (*Build to a tough complex. ) 1 Dead-lift + 1 Clean + 1 Front squat + 1 Shoulder to over head Weightlifting Strict press (6×3 @ 70%) Metcon Metcon (Time) 2 rounds :45 Second wall sit 15 Banded good mornings 20 Hollow body rocks...Read More
